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Article #349: Meditation Techniques for Beginners

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Meditation sounds simple enough, and it sirens, or any of the other daily sounds
actually is, but many things in life that you hear in your place, listen for the
are simple are not easy, and meditation birds behind the cars, for the wind
is a perfect example. How hard can it be behind neighbors, just listen and
to just sit? Well, if you've ever tried breathe. On you next attempt take it a
meditation before now, you're probably a step further, setting your timer for 7
lot like me. I would unplug the phone, minutes instead of 5, and add the habit
turn off the TV and all the lights in the of practicing listening to your feelings
house, light a candle and some good of warm or cool, hard and soft, pressure
incense, and then try to force my legs and breath, be here now. Take your
into the pretzel position and sit mediation only this far for the first
quietly. The first thing I noticed was month or so, and allow yourself time to
that my legs hurt and my lower back was learn how to breath and congratulate
screaming. I couldn't shut my mind up yourself on beginning to mediate, never
long enough to relax, and started be hard on yourself or give up, it takes
remembering and thinking about things so a long time to get good at this, but the
upsetting and chaotic that I gave up and holistic benefits are great, increased
took a nap. What I learned was that my breathing power, a sense of calm that you
first mistake was trying to sit like that can tap into anytime you need it, are all
and assuming that I'd be able to quiet my excellent benefits of meditation
mind on the first try. Try sitting cross exercise. Follow your breathing as if it
legged or on your feet or whatever way is was a tennis ball, without manipulating
most comfortable for you. A dimly lit your breath, watch it in your mind as you
room and the incense was a good start, inhale and exhale, the tennis ball
now as you try to quiet your mind, count bouncing against a soft wall, and the
slowly from one to ten with each wall bending with each breath as it
breath-it gives your mind something to do throws your breath back at you, cool
while it's learning to shut up. Also, visual, hunh? You may also choose to take
closing your eyes is not necessary, you advantage of a mantra, or sound that you
could get a piece of wood with the grain hum or say while you are meditating.
easy to see, a big enough piece that when While "Ohm" is popular, you may hum your
you look at it that's all you see (the mantra or make up anty sound that you
back of a door?) Sit in front of the wood like. The only hint is the simpler, the
grain and watch it as you slowly inhale better. One vowel mantras seem to work
and count, Inhale through your nose best. You can even use a prayer or part
slowly and hold-exhale slowly out through of a poem, it if helps, but I tend to
your mouth and "one," again and "two." stick to simple. The last and maybe best
Try it for five full minutes. It's okay part of meditation is sending good
if your mind gets distracted (it's used feelings and warmth to others. While
to being distracted) not sitting still, meditation is a wonderful preventative
so forgive yourself and start again when exercise in medicine, you can give it
retraining your mind. Try to listen to away as well by thinking good thoughts
the sounds behind the car doors, the about those you care about.






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